Sunday, July 21, 2019

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“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike

Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

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Monday, February 25, 2019

Monday, February 25, 2019

“ Air Force One ”
30 Thrusters (135/95 )
30 Sumo Deadlift High Pulls (135/95 )
30 Push Presses (135/95 )
30 Overhead Squats (135/95 )
30 Front Squats (135/95 )
* 5 Burpees OTM *

“ SWEAT ”
AMRAP 25:
30 V-Ups
30 Calorie Row
30 Jump Squats (weighted)
30 Push-Ups

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Monday, February 18, 2019

Monday, February 18, 2019

A) Front Squat
5 x 5 ACROSS
- THEN -

B) “Funny Bone”
For Time
21-15-9 of:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

” SWEAT “
AMRAP 25:
5 KBS / 5 Box Jumps / 5 Odd Object Squats / 5 Machine Cals
10 KBS / 10 BJ / 10 Odd Object Squats / 10 Machine Cals
15/15/15/15…..20/20/20/20…..25/25/25/25/…..
*Continue to add 5 reps per round until the 25 minute mark.

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Sunday, November 25, 2018

Sunday, November 25, 2018

“ SWEAT “ (8AM)
Teams of 2:
AMRAP 24:
10 Cal Row
30 Double Unders
10 TTB
* Partners will complete a full rounds before switching *

A) Front Squat
5 Rep Heavy from the floor
- Then -
B) “ 18.2 Barbell Version “
With a 12 Minute Window....
18.2A) For Time:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Front Squat (115,85)
Bar-Facing Burpees
- In Remaining Time -
18.2B) 1RM Clean

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